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Tabata Style Training: 4 Minute Workout That Feels Like a Lifetime

Exercise programs have different components to them to cater to specific wants, and goals. One training technique that has grown in popularity, is what is called Tabata. Keep in mind that this is not something that is brand new though.

A History On Tabata

Tabata style training has for sure grown in popularity. Maybe you have heard of it, maybe you have not. If not, I am sure you have heard of Tabata’s big brother – HIIT (high intensity interval training). High intensity interval training has been around for a long time (much longer than the style of Tabata training). In 1996, Tabata training was developed by a Japanese scientist Dr. Izumi Tabata. Dr. Tabata and his team conducted a controlled study that overall concluded that with their Tabata style training, athletes improved their VO2 max by about 14%, while their overall anaerobic capacity improved by about 28%. This type of result would produce great results to help burn off fat, as well as pack on some muscle. The study was conducted with six Olympic level athletes where Dr. Tabata had them pedal on an erg bike.

The athletes had a strict regimen to follow. For 6 days a week, they had to do this exercise for only about 4 minutes. Basically it is a 20 second very intense pedal, followed by 10 seconds of rest, and repeat for a total of 8 rounds. When doing the 20 seconds of intense pedaling, the athletes were asked to pedal as hard as they possibly could. There was a control group that did basic exercises for one hour 6 days a week as well.

It might be useful to know that true “Tabata” means that it is a 4 minute round on the erg bike with 20 seconds of giving it 100% followed by 10 seconds of rest. Anything other than that, is “Tabata style” rather than true Tabata.

Tabata Style Training

Many people have adopted this style of exercise into their exercise routine. It may include dumbbells, machines, bodyweight exercises, barbells, what have you. Overall, the same guidelines stand; 20 seconds of intense exercise followed by 10 seconds of rest. If you really want to break a sweat, this exercise style will for sure deliver.

One important thing to remember is that with increased speed of exercise comes increased risk for injury. If you are going to attempt to give this type of exercise a shot, always remember these factors:

• Warm up prior to your workout.
• Exercise in a safe area.
• Do not continue if you are feeling any unusual pain or discomfort.
• Be aware of your surroundings.
• Stretch and cool down after your workout.

Tabata style training tends to focus on multiple body parts, and/or the larger body parts. Although it is doable, it is not ideal for the kinds of muscle groups that are much smaller such as biceps, trapezius, etc. There are various ways to put a little bit of a spin on your single exercises, supersets, and circuit training routines by adding the Tabata style to them. For instance, we can get done with 8 sets of leg press in 4 minutes by turning it Tabata style with the 20 seconds of exercise followed by 10 seconds of rest.

Turn that into a grueling (but awesome) superset by adding in jump squats in between. Doing so, you could overall count each portion as its own separate set. IE 4 sets of leg press with 4 sets of jump squats, thus still getting the 8 sets done in 4 minutes. If you are a little nutzo, you can double the sets, and double the time. 8 sets of 20 seconds of exercise + 10 seconds of rest X 2 exercises = Shaky legs.

Another way to hit this style is with circuit training. Try out 2 full sets of 4 different exercises. For example, a great 4 minute set would include something like:
• Barbell Deadlift
• Kettlebell Swings
• Pushups
• Pull-ups

2 rounds of that and you have an awesome 4 minute total body workout. Go ahead and think of your own circuit, and give it a try.

Who Is Tabata Style For?
The vast majority of people would benefit from adding this style to their exercise routine. More in particular, this style would benefit those greatly who always say “I just can’t find the time to work out”. Really? You can’t spare even 8 minutes to get a full body workout? Now there should be NO excuse. Tabata style would also benefit those who are eager and trying to lose weight. Give this a try, and see how it helps your weight loss goals. Other than that, even a seasoned athlete or exerciser would get in an amazing short duration of something that they might not be used to, and can only sharpen your arsenal and trick your body to something it is not used to.